CrossFit 3000 South Melbourne – Olympic Lifting
A: SNATCH + OVERHEAD SQUAT at 70% (5 x 2)
Emphasis on locking shoulders down and squeezing upper back
B: Clean + Push Press + Jerk (6 Sets @ 65%)
C: Pause Back Squat (5 x 2 @ 65% with 4 Second Pause)
D: Plank-Weighted (5 x 90seconds)
Plank Hold with weight place on mid back.